Banana Flax Cookie

I am always looking for a low-carb, easy treat, and these cookies fit the bill. I hope you enjoy them as much as I do.

Banana Flax Cookie

Course Breakfast, Snack
Servings 16
Calories 80 kcal

Ingredients
  

  • 2 bananas, mashed
  • 1 cup flax, ground
  • 1/4 cup sunflower seeds, raw or roasted
  • 1/4 cup pumpkin seeds, raw or roasted
  • 1/4 cup dried fruit, I used cherries
  • 1/4 cup coconut, shredded
  • 2 tsp monk fruit sweetener, optional
  • 1 pinch salt
  • 1 tsp vanilla extract
  • cinnamon, to taste

Instructions
 

  • Preheat oven to 350 degrees
  • Prepare a baking sheet with parchment paper
  • Mash the bananas.
  • Add in the other ingredients and mix well
  • Using a cookie scoop, place cookie dough on baking sheet.
  • Flatten each cookie with the back of a spoon or your hands.
  • Bake for 20-25 minutes.
Keyword dairy-free, Easy, gluten-free, keto, Low Calorie, low carb, low oxalate

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Banana Flax Muffins

I am always looking for ways to get more fiber into my diet, and flax is my go-to. These little beauties are also low calorie and low in carbs. It’s a win-win! They turned out super moist and delicious.

Banana Flax Muffin

Total Time40 mins
Course: Breakfast, Snack
Keyword: Easy, gluten-free, Low Calorie, low carb, low oxalate
Yield: 12 muffins
Calories: 100kcal

Materials

  • 2 bananas
  • 3/4 cup monk fruit sweetener
  • 1 cup ground flax seeds
  • 1 egg
  • 1/2 cup milk
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup coconut flour

Instructions

  • Preheat oven to 375°F.
  • Mash bananas.
  • Mix bananas, flax and egg.
  • Mix dry ingredients together and add.
  • Add milk – I used goat milk but any milk will do.
  • Fill greased muffin tins or use silicone muffin baking cups.
  • Bake for 30 minutes, or until toothpick or fork comes clean.

Notes

Nutrition: 
100 kcal
10g carbs
5g fiber
5g fat
3g protein
 

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Mexican Casserole

This is one of my favorite go to recipes. I make it every week and it is a great way to use meal extenders to make the dish go farther. I adapted this recipe from Michael Mathers, The Shredded Chef cookbook. My version isn’t quite as “shredded” but is still a low calorie meal.

Mexican Casserole

Course Dinner
Cuisine Mexican
Servings 4

Ingredients
  

  • 1 lb lean ground turkey
  • 1 can 15 oz can black beans, drained and rinsed
  • 1 cup corn, canned or frozen
  • 1 cup mild chunky salsa
  • 2 tsp Mrs. Dash Southwest Chipotle Seasoning or 1 packet taco seasoning
  • 3/4 cup quick oats or bread crumbs
  • 3 egg whites or 1/2 cup liquid egg white substitute
  • salt and ground black pepper to taste
  • 1 can of enchilada sauce
  • 1 cup cheese, shredded

Notes

Preheat oven to 400°F.
Mix all the ingredients together except for enchilada sauce and cheese in a large bowl.  Place mixture in an oven proof pan.  Pour enchilada sauce on top of mixture and then the cheese.  Place in oven and bake for 45 minutes.
Serve with tortilla chips.
Keyword Easy

Here is the ovenproof fry pan I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Sugar-Free Strawberry Sauce

More and more these days, I am moving away from processed foods. That means I am doing more from-scratch cooking. Since creating my Flax Waffle recipe, I have wanted to top it with some wholesome goodness, so I came up with this sugar-free strawberry sauce. I hope you like it.

I use monk fruit sweetener because it has zero carbs and zero calories.

Sugar-Free Strawberry Sauce

Servings 1
Calories 50 kcal

Ingredients
  

  • 1 cup sliced strawberries
  • 1 tbsp monk fruit sweetner
  • 1/4 cup water

Notes

Place all ingredients into a sauce pan.  Simmer for 5 minutes.  Using an immersion blender puree strawberries to a smooth consistency.

Resources:

Here is the immersion blender that I use.

Here is the monk fruit sweetener I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here

Wellness Hack: Zoodles

I am not sure who first thought of spiralizing a zucchini in noodle shapes, but she was a genius. Of course, you can see I am assuming it was a woman. It’s such a simple pleasure, the noodle. But unfortunately, those luscious, carb and calorie-laden pieces of yummy goodness are dangerous to most of us. Too many carbs can make my blood sugars wonky. So, when I took refined carbs out of my diet, I had to devise a plan. Enter the zucchini.

This simple, phallic-looking summer squash has a neutral flavor that easily complements any sauce you pour over it.

I get out my little spiralizing machine, and within about a minute, I have a beautiful plate of zoodles. I put them in the microwave for about a minute and then top them with whatever I please. They are low carb and low calorie—the perfect wellness hack for a healthy lifestyle.

I would love to hear how you top your zoodles. Please leave me a message in the comments below.

Here is the zoodle maker I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here

Flax Waffle Recipe

I have recently gone off grains and was missing having my Saturday morning waffle. I came up with this little beauty and have been enjoying them just as much as I would an ordinary grain based waffle.

Flax Waffle

Course Breakfast
Servings 1

Equipment

  • 1 waffle maker

Ingredients
  

  • 4 tbsp ground flax seed
  • 1 tbsp monk fruit sweetener
  • 1 egg
  • 1 dash cinnamon
  • 1/2 dash nutmeg
  • 1 dash salt
  • 1/4 tsp baking powder

Instructions
 

  • Mix all ingredients and then let the mixture sit for 5 minutes.
  • Heat waffle maker.
  • Once your waffle maker is hot spray it with cooking oil spray.
  • Place the mixture inside and cook on medium heat until done.

Notes

Topping:
1/2 cup strawberries
Walden Farms Strawberry Syrup
Keyword keto, Low Calorie, low carb, low oxalate

Resources:

Here is the Waffle Maker I use.

Bob’s Red Ground Flax

Walden Farm’s Strawberry Syrup

Savory Oat Cake

I am not a bowl of oatmeal kinda gal. Yet, I love these nutty, chewy little grains. I make this recipe at least once a week and it goes with everything. My favorite way to eat them is topped with an over-easy egg and a side of bacon.

Savory Oats

Course Breakfast, Dinner, Lunch
Servings 4 servings

Ingredients
  

  • 1 cup Quick or Old Fashioned Oats
  • 1 cup Milk
  • 2 Eggs
  • 3 tbsp Parmesan Cheese
  • 1 tbsp Chives
  • Salt & Pepper to taste

Instructions
 

  • Heat oven to 350° F.
  • Combine all of the ingredients together in a bowl.
  • Heat up a non-stick oven-proof pan and place the ingredients in the heated pan.
  • Cook a few minutes until the edges become cooked.
  • Place the entire oven-proof pan into the oven and cook until done. About 15-20 minutes.
Keyword Easy, Low Calorie, Oats

Resources:

Here is the pan I use that can go from stove top to oven.